Tuesday, October 9, 2012

Fit On Tracker: Progress Report 21


rise and shine
Workout Date:  Monday, October 8, 2012
Time: 10:30am-12:15pm
Warm Up: cleaning
Target Areas:
Chest:
Machine Used-Fly:  I did 1@40 and 2@50.  The 30 pound phase out seems to be successful.  Guess it’s great I finally figured out what that knob was for.
Back:
Machine Used-Seated Row:  I experimented by doing 2@70 and sticking with 1@55.  I felt a bit of strain on the last rep of the 70, but otherwise, I did well.
Shoulders:
Machine Used-Overhead Press (20lb. increments):   I did 1@20 and 2@30.
Biceps:
Machine Used-Arm Curl (bar):  I performed 1@40 and 2@50.  I used the knob to do the adjustment.
Triceps:
Machine Used-Arm Extension: I was able to do 1@40/1@50/1@65.  I’m going to stick with it for now.
Legs:
I opted to do two exercises: the Rotary Calf and the Hip Abductor.
Hip Abductor:  I did 1@110, 1@130 and 1@150.  I also experimented with 1@170.
Rotary Calf (Calf Extension):  I did 1@70, 1@90, and 1@110.
Abdominals:
Ab Crunch (upright): I did 1@40, 1@50, and 1@60.  Plus, I pushed myself with an additional set at 70lbs.
Additional Machines:
Torso Rotation: I did 2 sets of 70 and 4 sets of 90.
Ab Coaster: 3 sets (20 reps) with 40lbs. Resistance. 
Cardio/Cool Down:
Bike:  I increased my amount of time from 16 minutes last session to 18.5 minutes this session.  Counting the 3 minutes for cool down, it brings my total to 21.5 minutes.
Elliptical:  This time, I did something slightly different just to see if I have the ability to do some of the set workouts.
The first one I tried was 2 minutes (with cool down-3 minutes) of the Random Setting at Level 1.
Then I tried the Heart Hill Test.  Maximum Heart Rate was set at 147 and to do the exercise for 5 minutes (with cool down-7minutes).  I got to 147 rather easy but found it difficult to bring down the heart rate, since I soon elevated to about 152.
Then, I tried the Fit Test, which terminated after 3 minutes because I was supposed to stay between 50-60mph but a few times I kept going over (that made me chuckle).
Following that, I attempted the Target Interval Zone, but it had a minimum setting of 10 minutes.  I did the best I could, but found myself needing to stop after 2 minutes (no cool down initiated).
So although I only worked out a total of 12 minutes (with cool down-15 minutes) on the elliptical, I still met the cardio goal of 30 minutes and up, since I worked out 18.5 minutes (with cool down-21) on the bike.
Total Cardio (including cooldown):  36.5 minutes; 30.5without cooldown.
Treadmill:  No Treadmill; I felt a little worn after the elliptical.
Although in hindsight, I probably should have given the Hydromassage bed a visit.

1 comment:

Reggie said...

Impressive, very impressive.

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